35 MIN Upper Body Workout at Home | Back Strength, Tone Arms & Improve Posture | STRONG IV Day 1

Welcome to STRONG IV — a 4-week strength training program designed to help you build strength, shape your body, improve posture, grow your glutes, and train with intention at home. This program includes 4 main workouts per week: Day 1 – Pull Upper Body Day 2 – Lower Body: Quads & Glutes Day 3 – Push Upper Body Day 4 – Lower Body: Glutes & Hamstrings I’ll be releasing 2 main workouts per week, so you can follow along slowly with me over 8 weeks, or wait until the full playlist is complete and follow the full 4-week STRONG IV calendar. Meanwhile, I also have other programs already fully published on my YouTube channel if you want a complete plan to start today. Today is STRONG IV Day 1: Upper Body Pull — a 35-minute dumbbell back and biceps workout at home focused on building a strong back, toned arms, rear delts, better posture, and a stronger core. This workout targets your lats, upper back, biceps, rear shoulders, posture muscles, and core using rows, pullovers, reverse fly variations, curls, plank work, and deep core exercises. We’ll move with control, focus on form, and create strength through every rep. For this workout, you’ll need dumbbells, a mat, and a chair or bench. I used: 1 x 16 kg / 35 lb dumbbell 2 x 6.8 kg / 15 lb dumbbells 2 x 4.5 kg / 10 lb dumbbells Choose weights that challenge you while still allowing you to keep good form. Workout structure: Activation: Cat cow to child pose Scapular push-up Bird dog Bodyweight good morning reach Main Lift Block: Single arm row, right side Single arm row, left side Circuit: Pullover Narrow bent over row Reverse fly Wide row Hammer curl Negative bicep curl Plank dumbbell drag Core Finisher: Weighted plank, optional Side plank, right side Side plank, left side Dead bug Plank shoulder tap This is a great workout if you’re looking for a dumbbell upper body pull workout, back and biceps workout at home, posture workout with dumbbells, upper body strength workout, or a 35-minute dumbbell workout for women. Let’s build a strong back, sculpt the arms, strengthen the core, and move with intention. Don’t forget to subscribe and save the STRONG IV playlist so you can follow the full program. #upperbodyworkout #dumbbellworkout #backandbiceps #homeworkout #strengthtraining #PullWorkout #WorkoutForWomen #DumbbellsOnly #PostureWorkout #StrongBody #UpperBodyStrength #BackWorkout #BicepsWorkout #FitnessProgram #AtHomeWorkout